my guide to

INTERMITTENT
FASTING
INTE R MI T T E N T FAS T I N G ( I F ) I S AN D
C ON T I N U E S TO B E A H O T T O P IC
AC R O SS T H E H E ALT H AN D F IT N E S S
IND U ST RY .
IF can seem like a daunting subject, and
to be honest, I’m not surprised — there
is so much conflicting information and
theories surrounding nutrition and “the best”
method(s) to follow.
Here’s the thing, and it is so crucial that we
not only remember this but understand it:
there simply is NO ONE SIZE FITS ALL when
it comes to nutrition and any style of dieting.
We are all extremely
UNIQUE and individual; some people will
thrive doing IF, while others will feel their
best eating as soon as their eyes open, just
as there are people who thrive on keto or
vegan diets while others do not. All I can do
is provide you with the necessary information
surrounding the IF lifestyle, so that you can
make the best educated and informed choice
for you and your body.
In this guide, you will learn all of the
background info on what exactly IF is, what
the benefits are, how to implement it step-
by-step for yourself, the major “do’s” and
“don’ts” of fasting, how to properly break a
fast, and many more helpful tricks and tips.
I have been wanting to share this information
with you for so long, because to me, IF has
been a game changer! It is my goal to share
my honest experience with you — I come
from a competition background, where I
would have 5-6 meals around the clock,
always making sure to eat protein every few
hours. I was so afraid that if I wasn’t eating
protein, I was losing muscle! I’m sure that
some of you can relate to this. Even with all
of those meals, I never felt satisfied, and I
was always thinking about my next meal. Talk
about an exhausting diet and mentality to
maintain!
When I found IF and started to incorporate it, I never looked back! To me, it was so freeing
to not have to worry about meals from the moment I woke up to the moment I went to bed. I
quickly learned that my muscle mass didn’t disappear if I didn’t have protein every 2-3 hours
(what a relief!), and I wasn’t feeling hungry all day. In fact, once I started fasting, I went from
never feeling full to feeling totally fine going 14 hours without eating! Not only that, but IF has
helped me maintain my physique now that I am not competing. And I still enjoy all the foods I
love and never feel deprived! It’s also so convenient — you can follow IF when you’re travelling
or have a busy schedule. It doesn’t take a lot of prep work to stick to, since it’s all about timing.

Personally, I have my last meal around 10pm and stay up late for a couple more hours. I fast
while I’m sleeping (obviously!), then wake up and fast for a few more hours, having only black
coffee or tea, sometimes with a little natural stevia. Most days, I break my fast around 2-4 pm.
Sometimes I break my fast earlier, if I am truly feeling hungry and I can't focus —

I don’t make it too rigid with the timing. Again, this is just what personally works for me, my
lifestyle and my schedule — yours may look significantly different, depending on when you
wake, sleep, and more.

LIKE I ALWAYS SAY: YOU HAVE TO BE FLEXIBLE AND LISTEN

TO YOUR BODY!
I am not saying IF is for
everyone, but this is my
experience and some of the
reasons I love it and stick to
it. There is no pressure to do
IF! Everyone is different, so it
won’t be the best option for
each individual. You have the
choice to try it, or leave it. If it
works for you, keep doing it! If
you don’t enjoy it, can’t stick
to it, or develop unhealthy
habits or mindset because of in the toolkit, but it isn’t the only (or
it, don’t continue. You have to even the most important) tool.
be your own health advocate
and follow the style of eating
that serves you best and
makes you feel good inside
and out.

REMEMBER, IF IS
NOT A MAGIC DIET
PILL —
simply fasting doesn’t mean
that the weight will fall off or
that you will be a fat-burning
machine. You still need to
stay consistent with exercise
and a nutritious diet with the
right calories and macros for
your goals. IF is another tool
 WHAT IS
INTERMITTENT
FASTING (IF)
E S S E N T I AL LY , I N TER MIT T EN T FA STING ( IF) IS A
S T Y L E O F E AT IN G W HER E Y OU CY CLE BETW EEN
P E R I O D S O F EAT ING A ND FA ST ING.

IF is a type of eating pattern rather than an actual diet, as IF

doesn’t give parameters as to which foods or how much of
them you can eat, but rather it gives structure about when you
consume food.

Most people already "fast" while they sleep, and IF is simply an

extension of this time. For intuitive eaters, they can already be
doing this instinctively. For those who aren’t intuitive eaters
and follow a more structured eating schedule, which includes
an early breakfast, initially making the change to IF can be a bit
of an adjustment! But we will go through pointers on this later.

At its core, IF simply allows the body to use its stored energy
(burning body fat). Body fat is merely an excess of food energy
that has been stored away “for later use,” so when we have
prolonged periods without eating, our body is able to utilize and
“eat” the extra fat we have.
HOW DOES IT WORK?
WHE N WE C ON S U M E F O O D ( E N E RGY IN T H E FOR M OF CA LOR IES) , SOME OF
IT IS U T I LI SE D IM M E D I AT E LY F O R ENER GY A ND “FUEL, ” W HILE TH E R EST I S
STO R E D F O R L AT E R U S E IN O U R M USCLES, LIV ER , OR A S BODY FAT.

Insulin is the key hormone involved in the storage of food energy. Insulin rises when we
eat, which helps to store the excess energy in two separate ways: glycogen and body fat.
Carbohydrates get broken down into glycogen which is stored in either the liver or muscles.
The liver has a very small storage capacity for carbs, and once that is reached, it turns excess
glucose into fat. This process is called de-novo lipogenesis, which basically means making new
fat. Some of this newly created fat will be stored in the liver — if it has room — but most of it
will be distributed to other fat deposits in the body.

Of the two energy storage systems in our bodies, one is easily accessible but with limited
storage space (glycogen), and the other is more difficult to access but has almost unlimited
storage space (body fat).

The process of creating body fat goes in reverse when we do not eat (intermittent fasting,
as an example). In a fasted state, insulin levels will begin to fall, signalling the body to start
burning the stored energy (fat), as there is no energy coming in via food. Blood glucose also
drops, so the body must now pull glucose out of storage to burn for energy.

YOUR BODY ONLY EXISTS IN TWO STATES:

• A fed (insulin high) state and
• A fasted (insulin low) state.

To put it simply: we are either storing energy (increasing those stores) or we are
burning our stored energy (decreasing those stores).

It’s one or the other. If eating and fasting are balanced, then there should be no net weight
change. This is essentially what happens in a calorie deficit or surplus; in a deficit we lose
weight, while in a surplus we gain it. At maintenance, there is no change.

That’s intermittent fasting.

DIFFERENT
TYPES OF IF
THERE ARE SE VE RAL
D I FF ERENT IF ME T HODS,
A LL O F WHI CH SP L IT
THE DAY O R WE E K INT O
PERI O DS O F E AT ING AND
PERI O DS O F FAST ING.
THE MO ST POP UL AR
TECHNI Q U E (AND T HE ONE
I P R EF ER AND FOL L OW
M Y S ELF ) I S T HE 16 :8
FA S T M ETHOD.

The 16:8 method involves fasting

every day for 16 hours and restricting
your daily eating window to 8 hours.
In your 8-hour “feasting” window, you
can consume whatever foods you
like, with most people eating 2-3
meals while some people eat more.

Using this method of fasting can

be as simple as not eating anything
after dinner and skipping breakfast.
As an example, if you finish your last
meal at 8 p.m, you wouldn’t consume
your next (and first) meal until noon
the next day.
THE 12-HOUR FAST
The 12-hour fast is simple and may be better for women. For
this method, you can eat for 12 hours, and then for the other
12, you are fasting. As an example, if you eat breakfast at 7
a.m., your last meal of the day will be consumed at or by 7
p.m., creating a 12-hour daily fasting window. This method is
the easiest and is a great starting point for fasting since you’ll
hopefully be sleeping for about 8 of those 12 hours.

ALTERNATE-DAY FASTING
Alternate-day fasting (ADF) involves a "fast day," where
individuals will consume 25 percent of their normal caloric
intake, alternated with a "feed day," where they eat whatever
they want. On the 25 percent day, the person is supposed to eat
strictly protein, vegetables, and some healthy fats, but no sugar
or starches. On the feasting day, you can eat what you like!

20:4 FAST METHOD

This involves only a 4-hour eating window and a 20-hour fast.
For example, you might eat between 2:00 pm and 6:00 pm every
day and then fast for the other 20 hours. Generally, this would
involve eating either one very large meal or two smaller meals
within your feasting period.

5:2 FAST METHOD

You may be familiar with this method — it was extremely
popular a few years ago. 5:2 involves having five “normal” eating
days and two “fasting” days. On a fasting day, you are only
allowed to eat 500 calories on each day. A daily calorie intake
of 500 or less will keep the body in a “fasted” state. These
calories can be consumed at any time during the day, either
spread throughout the day or as a single meal.

OMAD (ONE MEAL A DAY)

As the name suggests, and simply put, OMAD means only eating
one meal in a day. It doesn’t specify what you eat, or even what
time you eat. It simply directs you to eat once. OMAD is the
longest form of time-restricted eating, equivalent to a 23:1 fast.
WHAT
ARE THE
BENEFITS?
Intermittent fasting has some pretty
incredible benefits beyond being a tool
for fat loss. Not only can it be extremely
convenient for those who live busy
lifestyles, but it can also have profound
effects on our health and wellness.

When we think about it logically,

humans have been fasting for thousands
of years, either as a result of necessity,
with food not being readily available,
and also through religion and lifestyle
beliefs.

For most people, there is nothing

"unnatural" about fasting, and our
bodies are very well equipped to handle
extended periods of not eating.

LE T ’S D I SC U S S T H E IN CR E DIB LE
P O T E N T I A L B E N E F IT S O F I F.
WEIGHT LOSS
Of course, weight loss is the most popular drawcard to
intermittent fasting! The most obvious way IF can aid weight
loss is by helping to reduce an individual’s overall calorie intake.
By minimizing periods of eating in a day or week, it can help
people limit their food consumption and create a calorie deficit.
Simply put, if calories in are less than calories out, your body
will burn fat to compensate.

Being in a fasted state also increases cortisol, as your body is

a little shocked with the lack of food; small amounts of cortisol
when fasted are actually good to help us burn fat. This stress
also boosts adrenaline, which helps speed up the metabolic rate
and burns fat; women burn more fat from adrenaline than men.

INSULIN RESISTANCE AND HUMAN

GROWTH HORMONE (HGH)
Intermittent fasting has been shown to reduce insulin
resistance and lower blood sugar levels. Insulin resistance is
what happens when our bodies don’t respond to insulin like they
should — they can’t take up the glucose from our lood. This
is often a result of poor diet, genetics, inactivity, high blood
pressure, and/or being overweight or obese.

When we eat (especially carbs), our body is flooded with insulin.

If you have insulin resistance, a flood of insulin spells difficulty
for your body! But when we are fasting, our insulin levels drop
drastically.

Research shows that IF improves our sensitivity to insulin,

which is great for people who suffer with insulin-related
problems like insulin resistance or PCOS. Reducing insulin
resistance can support your overall hormone balance, reduce
cravings, and aid in weight loss. Decreasing insulin also leads
to a rise in FoxO transcription factors, which control the genes
related to metabolism and can adapt in favor of healthy aging
and a longer life. IF also seems to lower insulin-like growth
factor 1, a genetic marker for diseases like cancer.
IF also increases your levels of human growth hormone and
norepinephrine, helping you shed weight and resist chronic
disease. Increasing your human growth hormone is particularly
important as it helps your muscle mass stay preserved in a
fasted state — this means that you can burn fat and keep
muscle, which is favorable for body composition. This is
especially significant as we get older and produce lower levels
of HGH on our own.

Decreasing insulin resistance and increasing your human growth

hormone through IF can aid in a longer life, more energy, better
cell repair, fat loss, improved mood, and libido!

REDUCTION OF INFLAMMATORY
MARKERS
By increasing time in the “rest and digest” state, research
shows that proinflammatory markers lowered and cells
experienced less oxidative stress. This supports our body’s
overall health and wellness and improves risk factors for blood
pressure, cholesterol, and inflammatory markers.

IF INCREASES NOREPINEPHRINE
Spiking norepinephrine contributes to IF’s positive impact on
metabolism and helps your body break down fats for fuel.

IF INCREASES YOUR CELLS’ RESILIENCY

AND HEALTH
IF has the same effect on our cells that training has on our
muscles: the big shock of fasting makes us stronger over time,
just as lifting weights makes us stronger. We become more
resilient. While intermittent fasting, your cells are placed under
stress — in a good way! — making you more resilient to things
like a cold, flu, and other diseases. Our cells respond to stress
adaptively by enhancing their ability to cope with strain.
REGULATES THE CIRCADIAN RHYTHM
The morning and night or light and dark cycle is a very important
circadian cycle in humans, and it has major implications for
metabolism. Evolutionarily speaking, we’re designed to eat
during the day (light cycle), and fast during the night (dark
cycle). Our metabolism appears to be most efficient when we
adhere to these natural rhythms.

IF can help you find harmony with your internal clock by

improving your metabolism and overall health and well-being. It
also releases adenosine, which helps us sleep better, supporting
this natural rhythm even more.

CONVENIENCE
By offering an eating style that reduces meals, there is less
need to purchase, prepare, and eat food. For busy people, IF can
be an incredibly convenient tool that reduces the time it takes a
person to prepare and eat breakfast or dinner.

AUTOPHAGY AND CELLULAR REPAIR

Autophagy is referred to as “the fountain of youth” — it’s a vital
detoxification function in the body to clean out damaged cells.

Over time, your cells naturally accumulate damage and waste.

This cellular “junk” can interfere with function and lead to
accelerated aging. When you sleep, your body repairs these cells
and performs hormonal cycles. Through IF, your body doesn’t
have to deal with digestion on top of those functions; it’s able
to focus on the cellular repair process, which helps maintain
muscle mass and reduces the unwelcome effects of aging.

IF is specifically great for neuronal autophagy, which offers

protective benefits for the brain.
IMPROVED COGNITIVE FUNCTION
Fasting improves alertness, information recall, and focus
while decreasing brain fog. It also betters brain structure,
neuroplasticity, and increases brain-derived neurotrophic factor
(BDNF), a protein that protects your brain from stress and slows
down brain aging.

Fasting also releases ketones. Ketones have the ability to

reduce and modulate inflammation in the brain — which means
no fogginess!

DIGESTION AND BLOATING

IF gives your body downtime. By extending the time you take
between meals, your body is better able to digest food, which
leads to greater nutrient absorption and overall improved
wellness, energy, mood, and recovery.

Creating gaps between meals also allows food to pass through

your digestive system without a “back up” being caused due to
the addition of more food too soon. You may find yourself less
bloated!

Fasting supports the gut microbiome by starving the “bad” bugs,

such as candida, and giving the good bugs a chance to thrive.

I F H A S A LSO BEEN FOUN D T O H AV E POSIT IV E

E F F ECTS ON:
• Lengthening telomeres, which helps protect DNA
• Cholesterol and triglyceride levels
• Appetite regulation; fasting helps manage levels of
ghrelin, a “hunger hormone” mmthat is responsible for
controlling your appetite and cravings
• Strengthening the immune system
HOW TO BEGIN IF
STAR T I N G T H E IN T E R M I T T E N T FAST ING LIFESTY LE IS EA SIER TH A N Y OU THI NK!

For some of you who already skip breakfast, it may be a case of reducing the hours in which you
are eating in the evening. For those of you who are brand new to this, here are some easy, step-
by-step ways to begin IF.

B E F O R E Y O U G E T S TAR T E D :
1. Chat with your GP. This is especially important if you have any medical condition or
if you take any medications.
2. Keep it simple. Choose an eating window, and only drink water, plain coffee, or
unsweetened teas outside of that.
3. Keep it easy. Consume your usual meals/macro targets during your eating window.
4. If your goal is fat loss, you need to know your calorie and macro targets for your
deficit. If your goal is lean gains (muscle building), it is not recommended to
follow IF if you are not able to consume adequate calories in your eating window.
When building muscle, remember that being in a calorie surplus is key. It can
become much more challenging to fit all of your calories and protein into a smaller
window of eating than if you were to have meals spread throughout the day.
5. Choose your fasting method and your cut of times. It is easiest to have your fast
start after your last meal of the day, so that 6-8 hours of your fast are spent
sleeping. Then when you wake up, you only have to delay your first meal for a few
hours.
6. Pick your days. As we will talk about a little later, women shouldn’t fast every day;
choose 2-5 days a week where you are going to fast. Make your fasting days the
ones where you will be most busy.
7. Think about your “why.” It’s always so important to have a goal and purpose for
what we do in life; this gives us structure and guidance rather than just going at
things willy nilly. What’s your purpose for fasting? Is it fat loss? Is it to help with
blood sugar hormones? Is it for digestion or cognitive function?
8. Address your concerns. There is so much conflicting information out there; go in
with a strong opinion on your reasons and why this is important to you. What are
the things about IF that make you nervous?
IMPORTANT POINTS
ABOUT FASTING
It’s okay to skip breakfast. It’s not
the most important meal of the
day! It’s a neutral meal. There’s
nothing precious about it.
It’s okay to avoid snacks.
Snacking won’t help you lose
weight because “it speeds up
your metabolism.” In fact, waiting
between meals is better for
insulin resistance and digestion.
Your metabolism won’t
slow down.
You won’t lose muscle mass if you
workout fasted or if you are not
having a meal immediately after a
workout. Research shows IF does
not lead to muscle loss.
TH ER E’S NO R EA SON T O
BE A PPR EHEN SIV E — IF
IS NOT H A ZA R D OUS TO
Y OUR HEA LT H IF Y OU A R E
GENER A LLY H EA LTH Y .
R EMEMBER TO CH AT W ITH
Y OUR GP BEFOR E STA R T ING
A N Y IF R OUTINE!
HOW TO IF 1O1
STEP 1: AVOID EATING STEP 2: DELAY BREAKFAST
AFTER DINNER Aim for your 12 hour fast here. If you finished
eating last night at 8pm, don’t eat before 8
On your first day, the method is simple: eat am this morning and BOOM, you just did a 12-
as normal during the day, but stop eating hour fast! That wasn’t so hard, was it? All you
after dinner. That means no late time TV had to do was stop eating after dinner. Time
snacking or dessert! Night time snacking is flies when you’re sleeping!
usually a result of boredom or
habit — we aren’t truly hungry. Reducing this Delay your breakfast today. Eat when it’s
alone can greatly cut a person’s calories. convenient and you are truly hungry, not
because “it’s breakfast time.” Enjoy lots
TIPS T O H E LP YO U T H R O U G H T H E of liquids during this time; it’s incredibly
NIG H T: beneficial for the body to have herbal teas
and water early in the morning.
• Have a nice tea after dinner as your new
signal that you are finished with food.
Tonight, eat dinner no later than 7 PM.
This is also a really relaxing activity that
can help you wind down for bed, and the
For the next day, build on the prior steps:
sipping motion is still “something to do”
don’t eat after dinner and delay breakfast
(habit replacement instead of night time
until 10 AM.
snacking) but is calorie free.
• Brush your teeth. The minty taste can help
curb cravings. It also sends a subliminal
message that you’re done eating for the
day or you’d have to brush your teeth
again. It’s enough of a barrier that can
keep you from eating.
• Sleep it off. If you really struggle not to
eat in the evenings, put yourself to bed —
away from the kitchen area.
STEP 3: DON’T SNACK
YAY! You just did a 15-hour fast.You had
dinner at 7 PM last night, stopped eating
after dinner, and delayed breakfast until
10 AM. The next step in the process is no
snacking. After lunch today, don’t eat until
dinner.
TIPS T O H E LP AVO I D S N A CK IN G :
• Stay busy
• Stay hydrated! Drink all of the plain tea,
coffee (or decaf), and water you like
• Know that you “can” eat whenever you
want, but you are choosing not to. There
needs to be no fear around “depravity.”
Dinner’s only a few hours away — you
know you will eat soon. All you have to
do is wait. Hunger comes in waves. It’s
temporary and it won’t get worse as time
goes on — it will subside.
• The hunger may not even be real. Maybe
you’re thirsty (refer to bullet point two).
Maybe it’s an afternoon snacking habit.
Maybe you’re stressed, anxious, worried,
sad, or bored, so you’re compelled to eat.
Have dinner at 7 PM.
Going into the next day, build on the prior
steps: don’t eat after dinner, delay
breakfast until 10 AM, and don’t snack in
between meals.
STEP 4: SKIP BREAKFAST
Skip breakfast today by waiting 1 more hour
to eat. This makes lunch your first meal of
the day at 11 AM. Note that you can still
eat your typical “breakfast meal” for lunch,
so you're not sacrificing anything here, only
delaying it!
R EPEAT T H E SK ILLS Y OU’V E
LEA R NED :
• You practiced mindful eating when you
didn’t eat while doing another activity.
• You avoided eating out of thirst, habit, or
emotion when you waited to eat until you
truly felt hungry.
• You felt hunger as short-lived. You did the
tricks that helped you ride hunger waves
until they went away.
• You stayed busy.
Eat dinner at 7 PM.
Keep building on the prior steps: don’t eat
after dinner, skip breakfast, and don’t snack
in
between lunch and dinner.
STEP 5: REPEAT
Congratulations! You just did a 16-hour fast.
WHAT CAN I
CONSUME
DURING MY
FAST
Just like the topic of IF itself, there is a great
debate on what you can actually consume
during fasting periods. Some gurus preach
that you can have oils and fats while others
prefer only consuming calorie-free liquids;
and science tends to agree with the latter.

In order to reap all of the potential health

benefits of Intermittent Fasting — such
as fat loss, increased metabolic rate, lower
blood sugar levels, a boost in immunity, and
more — you have to restrict consuming any
caloric food. You can, however, still consume
non-caloric beverages, because they do not
break your fast. Non-caloric beverages do
not cause the release of insulin, and as a
consequence, they do not interfere with fat
burning and autophagy.

During your fasting hours, you can consume

(including but not limited to): water, coffee,
unsweetened plain tea (hot or iced), or any
other beverage with no calories.
 O T H E R T H I N G S Y O U CA N
C O N SU M E D U R I N G Y O U R FA ST:
• Lemon
• Apple cider vinegar
• Salt
• Decaf coffee
• Cinnamon (so yummy in coffee!)

W H AT I DO N ’ T
R E C O MM E N D CO N S U M I N G :
• Preworkouts
• BCAAS
• Soups/Broths
• Collagen
• Bulletproof Coffee
• “Zero” drinks like Monster, Coke
Zero, etc.
• Some vitamins
• Greens or Reds Powders
• Hormonal support and
magnesium powders

Vitamins are normally fat soluble, which means

they should be ingested with food (we will talk
more on this later) which means you should wait
until you eat food to take them. In addition to this,
vitamins such as fish oils do contain a decent
amount of fat calories.

You also want to be careful with caffeine! As much

as we suggest that it can be a great option, we
don’t want to have too much — this will increase
cortisol, making the body further stressed. Try
mixing regular coffee with decaf options, or
alternating coffee and tea so our hormones don’t
get super stressed.
WHAT IS THE
BEST FOOD
TO BREAK MY
FAST
In a fasted state, your digestion becomes
sensitive to whatever you put into it first.
It’s best to consume easily digestible,
whole, “clean” foods when breaking your
fast. You don’t want the first thing that your
cells and body absorbs to be “junk.”

IN G E N E RA L , R E S E AR CH S H O W S
TH AT T H E SE A R E T H E M O S T
P RO B LE MAT I C F O O D S F O R P E O PLE
TO C O N SU M E W H E N B R E AK IN G
TH E I R FA ST:
• Nuts and nut butters
• Seeds and seed butters
• Raw cruciferous vegetables (cooked are
fine)
• Eggs
• Gluten
• Dairy products
• Alcohol
• Processed foods

INST E A D, B R E AK Y O U R FA S T W I TH
• Bone broth or soup
• Protein shake or smoothie
• Some sort of a lean protein
CAN YOU WORKOUT AND
WHEN SHOULD YOU?
Unfortunately, people tend to believe
that they cannot train when fasting,
but the opposite is true! Especially
for shorter fasts such as the 16:8,
20:4, and OMAD. As we mentioned
earlier, if you are looking to burn fat
and preserve muscle, the best thing
you can do for your body is to train.
The misconception around training
and fasting comes from people
thinking that food gives them energy,
and that it will be difficult to fast
and exercise at the same time. For
some people, that may be true — we
will discuss ways to get around that
shortly.
Our bodies have an incredible ability
to adapt to what’s available. If you
exercise in a fasted state or while
fasting, your body will start burning
the stored glycogen (sugar/ calories).
As we begin to deplete the stored
glycogen, our muscles become more
efficient at using fat for energy. This
happens because muscle “learns”
how to use the fat as energy by
increasing the amount of proteins
that metabolize that fat. In other
words, our muscles adapt to burning
fat, not sugar.
I would suggest training at the
middle to the end of your fast so that
you can eat shortly after to support
recovery and muscle growth. As an
example, if you start fasting at 6pm,
you should wait to train until the
morning, anywhere from 7am-9am, so
you can eat shortly after you’re done.
On the other hand, if you find that
you need to eat when you wake up
or you don’t have the energy to train
fasted, you can train at the beginning
of your fast or just before starting.
An example of this might be that
you train at 5pm, and start your fast
at 7pm, therefore you are able to
get a post workout meal in before
beginning the fast. Other people who
use OMAD will normally eat at 5pm
and train at 7pm.
FIND WHAT WORKS FOR
YOU, AS THE INDIVIDUAL
YOU ARE!
Another thing to consider when
timing your workouts and fasting
window: if your goal is fat burning,
workout closer to the end of your
fasting window to help burn more fat
(since your glycogen stores are the
most depleted and your body is using
fat for fuel). If you want to have more
energy and feel less fatigued during
your workout, work out earlier in the
day, in the middle of your feeding
window.
It is incredibly important to be
conscious of your nutrition if you are
training and have any sort of physique
goal.
While practicing IF, it is common
to reduce your meals and meal
frequency. As a result, it is essential
that you plan meals strategically so
you obtain the correct macro and
calorie targets for your goals.
As far as your post-workout nutrition,
whether you are fasting or not (with
the exception of not eating after a
workout; i.e. OMAD), you would want
to refuel as if you weren’t fasting.
Post-workout nutrition is essential
for efficient recovery and maximum
results with muscle repair and
growth. You should be consuming a
fast-acting protein and simple carb
source first, and then work your way
into more substantial, slower release
meals as you get deeper into your
eating window.
If you feel your workouts are suffering
or that your recovery isn’t as efficient
once starting IF, ensure that your
macro splits are correct for you
and aren’t in too big of a deficit.
Alternatively, if you have given it a red
hot go and you feel weak or lethargic,
IF may not be for you, and that is
okay! There is no right or wrong way,
only what is right for you.
Another big question surrounding
training is, “Can I build muscle while
practicing IF?” The answer is simple:
yes, you can! As long as you’re
hitting your daily macro and calorie
targets during your feeding window,
your muscles will be just fine. As
we learned earlier, IF supports HGH
production, which can aid in the
preservation and growth of muscle
mass.
COMMON IF MISTAKES
MISTAKE #1: GIVING UP TOO SOON
IF isn’t easy for a few reasons: change of habit, a reduction in
calories, and the longer periods without food. No matter what diet
or eating method you choose, they require discipline, especially
when you feel hungry.

Being hungry is a normal part of being in a caloric deficit (losing

body fat). Be patient, and in a few weeks of the lifestyle, you should
be used to your new eating window.

If, however, your body doesn’t adjust, or you feel extreme

exhaustion, it’s possible the method of fasting you’ve chosen
doesn’t suit your lifestyle, and you may need to reconsider your
approach.

MISTAKE #2: BINGEING

Nature's response to periods of “fasting” is to “feast.” When we are
hungry and we finally eat, it can be very easy to over-consume and
overindulge because our body is hungry. Overloading on calories,
especially if your goal is to change your body composition, isn’t
going to help you reap the benefits of fasting.

If you want to lose weight, you need to be in a deficit regardless of

your eating window. If you’re taking in the same number of calories
as usual (or even more), you won’t drop weight. IF is supposed to
decrease the amount of food we eat by “dropping” a meal; we don’t
want to “make up for it” when we eat.
Instead of overloading your plate when it’s time to eat, portion out
your meals or track your calories and macros so you know exactly
what you’re consuming.
When you do decide to eat, ensure you are practicing mindful eating
techniques: eating slowly without distraction so you stay in tune
with your satiety signals; taking your time to eat so your hunger
cues can kick in and let you know if you truly need more.
If you decide to try IF, keep in mind that you need to eat healthy
as well. If your primary goal is fat loss, then you need to also be
in a caloric deficit. Calories still count, and food quality is still
absolutely crucial.

MISTAKE #3: EXCESSIVE UNDEREATING

Just as some people binge when fasting, the reverse is true for
others. Unfortunately, some people are so fearful of undoing the
work they have done while fasting that they over-restrict calories.
By consistently undereating in an excessive way, you will send
your hormones into a frenzy, slow metabolism, and impair immune
function. You will also feel tired, irritable, and suffer in your
workouts; not at all what we are looking for out of this lifestyle!

Like we spoke about earlier, take a moderate approach, a mild

calorie deficit, and be consistent.

MISTAKE #4: POOR FOOD CHOICES

When you don’t have as many opportunities to eat, what you put
in your mouth is really important. Calories matter, yes, but so
does the quality and nutrients of those calories. 500 calories
of beautiful, wholesome vegetables and fruits will have a vastly
different impact on your body than 500 calories of ice cream.

Choose foods that are going to make you feel good. Foods that
support digestion, hormones, energy, skin health, and mood. Eat to
your macros, but fill them with a balance of all the macronutrients
(healthy fats, lean protein, and carbs) and fibre, which will help
with satiety, gas, and bloating.
MISTAKE #5: FORGETTING TO DRINK
Staying hydrated when you are fasting is especially important. Your
body needs water (we will talk more on this later) to thrive and
function optimally. More often than not, what you think are hunger
pangs are actually a sign that you’re thirsty, and staying hydrated
can help you feel satiated during those fasting hours.

MISTAKE #6: FORCING IT

Intermittent fasting is not going to be the best solution for weight
loss, metabolic function, and longevity for everyone. If you have
tried IF and feel absolutely terrible, re-evaluate whether it’s the
right lifestyle for you. I know it can be easy to get caught up in the
“fashionability” of various “diets” and lifestyles, but it isn’t worth it
if your chosen method isn’t serving you. As we discussed before, it
can do more harm than good.

Not all bodies are built for IF, and that is okay! If IF feels like a
constant struggle, ask yourself this simple question: is it worth the
reduced quality of life?

MISTAKE #7: TOO FAST TOO SOON

The main reason diets fail is because they’re such an extreme
difference from your current, “normal” way of eating that they often
feel impossible to maintain. If you’re new to IF and are accustomed
to eating every two hours on the hour, don’t throw yourself into an
OMAD eating style or even a 16 hour fast. Use the techniques from
earlier to ease yourself into it. Start with a 12/12 method and
work your way up.

MISTAKE #8: YOU AREN’T ACTUALLY

FASTING
Ensure you check the “do’s” and “don’ts” of what you can actually
consume when you are fasting, or you may not be fasting at all.
Accidently adding calories to coffees and drinks in the form of milk,
creams, oils, and sweeteners; drinking sports drinks or juices; and
having a bite of food here and there will throw you out of a fast, so
be mindful!
MISTAKE #9: YOU HAVE NO FLEXIBILITY
Remember that this is a “lifestyle,” which means it is sustainable.
Being sustainable means that there needs to be room for a bit
of flexibility here and there. If, for example, Saturdays are one of
the days you normally fast but it’s your mother’s birthday and she
wants to go for breakfast, it’s all right to adjust!

If that change makes you panic, then you need to evaluate what
is important to you. IF should not be a form of stress. Remember:
life is about moments and memories, not food fear and guilt. Don’t
miss out on an experience because of a diet.

MISTAKE #10: CAFFEINE ABUSE

Caffeine is amazing for Intermittent Fasters as it suppresses
appetite, and the motion of drinking itself gives you something to
do with your hands besides eat.

There is, however, a fine line when it comes to over-consumption.

A few black coffees are fine, but let’s not over do it! Too much
caffeine can negatively impact digestion, hormones, and your
adrenal function.

MISTAKE #11: YOU AREN’T KEEPING BUSY

If you are at home all day with nothing to keep you busy, your mind
is going to be on food and the fact that you aren’t consuming it.
When fasting, opt for days when you are going to be the busiest.
Before you know it, it’ll be time to eat.
WOMEN AND IF
THERE’S A L OT OF FE AR
SU RRO U NDING WOME N AN D
THE I F LIFE ST YL E .
Intermittent fasting may not be as
beneficial for women as it is for men —
to reduce any adverse effects, women
should take a milder approach to fasting,
having shorter fasts (12-14 hours being
better and no more than 16 hours), and
fewer fasting days in a week.
The female body is extremely sensitive
to caloric restriction, especially if you
had lower body fat to begin with. When
our calorie intake is low from fasting too
long or too often, part of the brain called
the hypothalamus is affected. This can
disrupt the secretion of two reproductive
hormones: luteinizing hormone and
follicle stimulating hormone. Both are
essential for communication with the
ovaries. When this miscommunication
happens, an increased risk of irregular
periods, infertility, and other health
effects can occur.
For these reasons, women should
consider a modified approach to IF,
especially if you are already lean, have
high cortisol, are trying to get pregnant,
or suffer from other hormonal issues.
A modified approach to fasting means
shorter fasts of around 12-14 hours and
less often (3-5 days a week).
When fasting, it’s important that we
don’t have an extreme calorie deficit.
There is such a thing as “too hard and
too fast” or “too much too soon.” The
stress of IF is enough; it’s important
that even when trying to lose weight, we
approach IF with more of a mild deficit
that can support metabolic and hormonal
function so your body can function at its
optimal level.
F E A R N O T ! T H IS D O E S N ’ T MEA N W OMEN HAV E TO MISS OUT
O N T HE B E N E F I T S O F IF. IN ST EA D, W OMEN SHOULD FOLLOW
A F E W S I M P L E R U L E S. T HESE W ILL H ELP Y OU TA P IN TO T H E
B E N EF I T S A S S O CI AT E D WIT H IF W HILE BY PA SSIN G TH E R ISK S.
• 3-4 days a week is more than enough
• Try not to fast for more than 12 or 14 hours at a time. Going longer can
trigger negative hormonal repercussions
• Don’t fast while you’re menstruating
• During your eating window, choose foods that nourish your body and
support hormonal health
• Practice a slow and steady approach to IF for a couple months. If
you feel great, you could consider going for a longer window each day
without eating (up to 16 hours but no more)
• If you start to experience symptoms of hormone imbalance while
intermittent fasting, or if the hormone imbalance symptoms you already
experienced get worse, stop fasting right away

HO RMONAL IMB AL ANCE SY M P TO M S CA N I N CL U DE :

• Your period becomes irregular or stops
• You experience regular insomnia
• You notice changes in digestion (without changing food)
• You feel moody and irritable constantly
• You notice negative changes in how your hair and skin looks
• You become sick more frequently
• You feel lethargic and exhausted
• You’re always cold
WHAT SUPPLEMENTS SHOULD
YOU HAVE AND WHEN?

Supplements aren’t as simple as popping a few pills here and there. In order to obtain
the most benefits from your supplements, it’s important that you take them at the right
time of day and with the right accompaniments. Most people don’t know this, but a lot of
vitamins need to be taken with food in order to be broken down and properly absorbed. This
is because they are fat soluble, meaning that they assimilate better when taken with a fat
source. In other instances, some vitamins work best when paired with other vitamins such
as A, D and K.
Generally, you can continue taking supplements and still get the fat-burning benefits of an
intermittent fast; however, you do want to be mindful of some medications and vitamins, as
they can affect the functioning of your body during a fast.

SO ME V I TA M I N S CAN :
• Drop your blood sugar, zapping your energy and giving you brain fog
• Raise your insulin levels, which is the opposite of what we want when fasting
• Pass through your body without being absorbed unless taken with food
• Make you feel nauseous when taken on an empty stomach
• Throw you out of fasting (fish oils can be 50 calories)

Here’s a breakdown of some of the most common vitamins and supplements that people
take, especially if they are fasting, and also how to get the most from them during your
intermittent fast.

For these vitamins, you’ll get the most benefit from taking them on an empty stomach
because they are best absorbed that way (water soluble). I do suggest that you spread them
out over the course of your fasting period to reduce the potential for stomach upset. Another
reason for this is that if you do feel sick, you can easily pinpoint the culprit.
THESE ARE VITAMINS YOU CAN TAKE — YOU DO NOT HAVE
TO TAKE ALL OF THEM!
VITA MI N S B A N D C
You can take these with water during a fasting period. Vitamin C is a supplement you can
take with or without food, but depending on the brand and dose you take, the supplement may
specify which is best. Generally, you can take vitamin C on an empty stomach, but if you have a
sensitive stomach, take with food to prevent any discomfort/nausea. Also some B vitamins can
make people feel a little nauseous when taken without food. If that is the case, just wait and
take your Vitamin B with food once you have broken your fast. Alternatively, Vitamin B sprays
can be a good option, as they aren’t broken down in the stomach. B vitamins are responsible
for helping the body break down fat stores, accelerate fat loss, and boost energy while fasting.
They also support mood, energy, and metabolic function. Vitamin C is essential for fighting
free radicals and negating oxidative stress, meaning we don’t age as quickly and are less
susceptible to disease. Vitamin C also supports immune function and is needed for collagen and
connective tissue formation.

L-TY R O SI N E :
This supplement is meant to be taken on an empty stomach and is a great one to take
when fasting. Tyrosine is a nootropic supplement that enhances your brain, mood, and
stress response. Tyrosine is a precursor for three important neurotransmitters: dopamine,
norepinephrine, and adrenaline. When you’re under physical or mental stress — which most of
us are — your neurotransmitter “storage” can start to deplete quite quickly. If, however, you
have plenty of tyrosine in your bloodstream, it replenishes the neurotransmitters before stress
can deplete them.

ZINC A N D C O P P E R :
These two minerals work better when taken together, and they work best if taken on an empty
stomach, so take these during your fasting period. Zinc is essential for supporting immune
function, skin health, and hormones.

MAG N E SI U M:
Magnesium is essential for over 300 enzymatic processes in the body, so you could say it is
pretty important! Unfortunately, it’s a key electrolyte that is lost during a fast. This happens
because of the increase in ketone bodies that help to accelerate fat loss, but they also
accelerate the excretion of nutrients. Magnesium helps to balance fluids in the body and
regulate blood pressure, to make sure you are remaining in a homeostasis during a fast. It
supports ATP (energy) production, the proper transcription of DNA and RNA. It also aids in
recovery, digestion, and sleep.
LET’S TALK ABOUT SUPPLEMENTS WE
SHOULD CONSUME ONCE OUR FAST IS BROKEN
VITA MI N D :
Vitamin D is truly one of the most important supplements we can take and is an incredible bio
hack. Vitamin D acts on over 1,000 different genes and serves as a substrate for sex hormones
like testosterone, human growth hormone, and estrogen. It moderates immune function and
inflammation, as well as assisting calcium metabolism and bone formation. Unfortunately, we
don’t get enough from sunshine if we spend the majority of our days in doors or live in rainy
climates, so supplementing with vitamin D is an amazing tool.

IOD I N E :
Iodine is essential for proper thyroid function and metabolism. It also enhances immune
function and prevents brain damage. Unfortunately, most of us are deficient in this mineral,
and physically active people are at especially high risk for deficiency because you lose iodine
through sweat.

F IS H O I L:
Small doses of high-quality fish oil and/ or krill oil can reduce inflammation, improve brain
function, and even enhance muscle growth.

Not all fish oil is created equal, however, so ensure you look for a really good quality brand.
Fish oil can have high calories due to the healthy fat content, so it is really important that you
consume this after your fast is broken. (Carlson's Liquid Fish Oil is my personal favorite! It’s
liquid and has no fishy taste.)

A note on supplements: Greens powders like Onest Supergreens powder (use code
"FITQUEEN" to save money) — my favorite flavor is mango — hormone support
powders, collagens, and the like are all incredible tools to add to your wellness utility
belt if you are requiring some extra support. These powders do contain calories,
sugars or sweeteners, and fibres or proteins which all equal calories. As such, these
powders are best taken after breaking your fast and not as a “drink” to get you
through your fast.
WHO SHOULDN'T USE IF
INTE R MI T T E N T FAS T I N G IS N O T
RE C O MME N D E D F O R E VE RY O N E AND
IS N ’T SO ME T H IN G YO U S H O U L D FEEL
AS TH O U G H YO U “ H AV E ” T O D O.
IF is not a magic pill for weight loss or health;
it’s simply another tool in the box that can be
useful for some people who find it enjoyable
or convenient.
Intermittent fasting is not recommended for
anyone who struggles with an eating disorder
on any level.
IF also may not work for someone who tends
to overeat, as the main risk associated with
prolonged periods without eating is that it
increases the chances of overeating during
the non-fasting periods.
Pregnant and lactating women should also
avoid IF, as should children and teens.
Those who have high cortisol levels or are
immunocompromised should also avoid IF,
as fasting is seen to the body as another
physiological stressor which can be
counterproductive.
If you do suffer from high stress, or have
hormone imbalances, you may benefit
from doing slightly shorter fasts, with the
recommended fasting time of no more than
12-16 hours.
If you are trying to gain a lot of muscle, IF
may also not be the best choice for you. It
can restrict the number of calories you are
consuming, and to gain muscle, we need to
ensure that we are in a surplus.
In the same sense, if you are an athlete
who trains twice a day or more, fasting may
cause further stress on the body, which will
have adverse effects on body composition,
recovery, and energy. It may also make
obtaining the correct amount of nutrients
and macros tough with the shortened feeding
windows, leading again to poor recovery. Trial
IF for a few weeks and see if the lifestyle is
for you.
If you’re experiencing ongoing brain fog,
obsessive thoughts about food or weight,
weakness overall but especially in the gym,
exhaustion, feelings of depression or burnout,
insomnia, stress injuries, poor recovery, or
increased DOMS (Delayed Onset Muscle
Soreness) after your workouts, then it’s time
to call it quits on IF.
It is so important that you do what is best
for you and your body. If you are someone who
thrives by eating early in the day and long
into the evening, then honor that. However, if
intermittent fasting works well for you, then
implement it into your lifestyle.
TOP DRINK LOTS OF WATER
Water will naturally flush toxins from the body, keep you
hydrated, and keep you full too. Start your day with 750mls
TIPS of water with the juice of a fresh lemon and some pink
Himalayan salt, or any other additions that you enjoy, such
as peppermint essential oil or apple cider vinegar. I like to
At first, fasting can
call this an “internal bath.” When we wake from our sleep,
feel trying. Regardless
we are in a dehydrated state; we sweat overnight and have
of whether it is your
been expelling water through our breathing. It is so important
first fasting day or your
to replenish these lost stores, which is why having a decent
hundredth, these tips
amount of water as soon as you wake up is so essential.
will give you ways to
keep the energy high
It also helps your digestive system, getting your bowels
and the hunger at bay.
moving regularly in the mornings; it helps the liver and
kidneys to excrete toxins and waste; it restores lost
electrolytes and minerals (salt); and supports metabolic
function.

One of the main indicators of fatigue is that you are

dehydrated. Our brain is made up of over 70% water;
continuing to hydrate it is helpful in maintaining optimal
brain activity. When you’re not adequately hydrated, your
brain operates on less fuel, and you can feel drained or even
experience fatigue or mood fluctuations. It can also lead to
reductions in memory and brain performance.’t miss out on
an experience because of a diet.

DRINK COFFEE/TEA
Coffee is an incredible appetite suppressant! We want to
be wary that we aren’t overdoing it on the caffeine, so mix
it up with both coffee and tea. The beauty of drinking tea
is that there are any array of types and flavors, with many
offering digestive, hormonal, mood, antioxidant, and immune
benefits.
DON’T FAST EVERYDAY (4-5 DAYS/
WEEK)
Support your hormones and keep your body guessing by doing
alternate fasts, or fasting only 4-5 times a week.

SOME DAYS WILL BE HARD AS HELL —

DON’T GIVE UP
Exercise that mind muscle!

STAY BUSY — SCHEDULE YOUR

FASTING DAYS FOR YOUR BUSY DAY
“Time flies when you’re having fun” — or staying busy. The
busier you are, the less likely you are to notice the absence
of food. Some people find it easier to fast on weekends so
you can wake up a little later, train, and then schedule a
coffee date. Before you know it, it’s time to eat.

BE CAREFUL NOT TO OVEREAT IN YOUR

FEEDING WINDOW
It can be tempting to want to overeat, especially when you
are new to IF. Pre-planning meals or portions can be really
helpful here! In addition, tracking and weighing food will
ensure that you are eating the correct amounts for your
goals. If you don’t like to track, mindful eating can be an
amazing tool: eat slowly, without distractions, and wait 20
minutes before going back for more food.

FOLLOW A NUTRITIOUS DIET

Just because you’re fasting doesn’t mean you can eat
whatever you like during your feasting window. Support
your health and body composition by choosing whole,
nutrient dense foods. This will support hormones, wellness,
digestion, cognitive function, performance, and recovery as
well as immunity.
FIT FASTING INTO YOUR LIFESTYLE —
NOT VICE VERSA
Don’t change your lifestyle to fit your fasting schedule!
Adjust your fasting schedule to what makes sense for your
lifestyle.

Fasting, just like any other type of eating, isn’t “one size fits
all.” The easiest way to be successful with IF is to find a
routine that you can adhere to sustainably.

REMEMBER, PRACTICE MAKES

PERFECT
The longer you do it, the better you’ll get, and more confident
you will feel in what works for you as an individual.
 Many people have tried IF with successful
results! But this style of eating isn’t going
to be for everyone. When it comes to
fasting, do what feels right for your body.

If you try it and feel amazing and it’s

convenient for you and your schedule, great!

If you try it and do not feel your best, then

go back to the drawing board and find a
style of eating that works with you as an
individual.

TH E MOST CR UCIA L TH ING TO

R EMEMBER W H EN IT COM ES TO
FA ST ING IS T H AT Y OU MUST M AKE
H EA LTH Y EAT ING CH OICES DURI NG
Y OUR FEED ING W IND OW S. I F YOU
CH OOSE T O CON SUME CO PI OUS
A MOUNT S OF JUN K , TH EN Y OU WI LL
D EPR IV E Y OUR SELF OF T H E HEALTH
A ND BODY BENEFI TS.

happy fasting!
FREQUENTLY ASKED
QUESTIONS
C AN I H AV E B CA A ’ S D U R I N G M Y FAST ?
There are a lot of opinions on this subject.
To reap the most benefits of fasting, try
to skip drinking BCAA’s during your fasting
window, or delay having them until close to
the end of your fast. Amino acids in BCAA’s
“break” a fast by interrupting the biological
benefits that take place when we are fasting,
like increased insulin sensitivity and cell
autophagy. To get the most benefits out of
fasting, stick to non-caloric beverages like
water, black coffee, and tea
C AN I TA KE A FAT B U R N E R
SUPP LE ME N T D U R I N G M Y FAS T ?
Yes, a non-caloric fat burner will be fine to
take during your fast.
C AN I FA ST O N LY O N W E E K DAY S A ND
E AT R E G U LA R LY O N W E E K E N DS ?
One hundred percent! Many people love to
follow this structure because it allows them
to have more flexibility on the weekends with
their meal timing. Maybe you want to go to
10 am brunch with your friends on a Saturday
morning — if your weekend days are your
“off” days, you can relax and enjoy your meals
without being as rigid with the timing.
WHAT I F I 'M H YP O G LYCE M I C?
If you are hypoglycemic, IF is not
recommended.
IS TH ER E A D IFFER EN CE FOR WOM EN
OV ER 50?
Women over 50 can definitely benefit from IF.
There are a few things you want to consider
before trying IF that will make sure you feel
your best during this phase of life. Before
trying IF, make sure that: your stress levels
are low, you are getting enough quality sleep,
and you are not experiencing frequent hot
flashes and mood swings from menopause.
If all of these factors check out, start with a
slow and gentle approach to fasting to see
how you feel.
I'M A V EGETA R IA N. D O Y OU
R ECOMMEN D T RY IN G IF? H OW WI LL
I GET A LL MY PR OT EIN IN A SH ORT
W IN D OW ?
You can still do IF as a vegetarian. No matter
what food restrictions you follow, IF takes
some planning to make sure you are meeting
your macros in your eating window. After
trying IF, if you are frequently falling short
of your protein intake because you simply
don’t have enough time, try doing a shorter
fast — 13 hours instead of 16. You can also
stop doing IF and go back to a different meal
timing that serves you better. IF isn’t best for
everyone, and that’s ok!
HOW C A N I C O M B I N E T H E M E AL S ON MY MEA L PLA N W ITH IF?
Your Fitqueen meal plan typically has 5-6 meals. This includes 3 main meals and a few snacks.
You can combine these meals however works for you in your eating window. The important thing
is to make sure that even when you are doing IF, you are still meeting your calories and macros.
An example of how to combine meals would look like this:

This is a standard meal plan, in the same 6-meal-format you receive.

CALORIES CARBS FAT PROTEIN

MEAL 1
2 whole eggs 160 1 10 12
2 slices whole grain bread 138 24 2 7

MEAL 2
1 scoop (25g) whey protein isolate 135 3 3 24

Fruit of your choice - match to

100 25 0 0
allowed calories

MEAL 3
100g chicken breast 130 0 2 28
10ml olive oil 90 0 10 0
45g avocado 76 4 6 1
Non-starchy vegetable of choice -
80 20 0 0
match to allowed calories

MEAL 4
20g almonds 126 4 10 6

MEAL 5
110g white fish 130 0 2 28
100g basmati rice 192 44 0 5
Non-starchy vegetable of choice -
80 20 0 0
match to allowed calories

MEAL 6
25g popcorn 110 18 3 3

TOTAL 1547 163 48 116

One of the quickest and easiest ways to combine these meals is to follow this structure:
• Meal 1 and Meal 2 together at the start of your eating window
• Meal 3 and 4 together in the middle of your eating window
• Meal 5 and 6 together towards the end of your feeding window

If you are following the 16:8 structure, this would work out to a meal every 2-3 hours depending
on your hunger levels. A combined plan would look like this:

CALORIES CARBS FAT PROTEIN

MEAL 1
2 whole eggs 160 1 10 12
2 slices whole grain bread 138 24 2 7
1 scoop (25g) whey protein isolate 135 3 3 24

Fruit of your choice - match to

100 25 0 0
allowed calories

MEAL 2
100g chicken breast 130 0 2 28
10ml olive oil 90 0 10 0
45g avocado 76 4 6 1
Non-starchy vegetable of choice -
80 20 0 0
match to allowed calories
20g almonds 126 4 10 6

MEAL 3
110g white fish 130 0 2 28
100g basmati rice 192 44 0 5
Non-starchy vegetable of choice -
80 20 0 0
match to allowed calories
25g popcorn 110 18 3 3

TOTAL 1547 163 48 116

You can see the foods, portions, calories, and macros remain the same, but the meal frequency
and size has changed. This is just one example of how to combine your meals — you can
combine them however you want. Do what works for you and your schedule!
THERE YOU
H AV E I T !

That’s all of my best

tips and tricks for
intermittent fasting. IF
doesn’t have to be the
scary diet takeover
that the internet
presents — harnessed
correctly, and
implemented safely, IF
is a great way to boost
your wellness lifestyle.

good luck
queens!